Handboard Open Hand Grip

Strengthen your forearms and improve grip endurance with the Handboard Open Hand Grip.

IntermediateForearms Body weight

Movement: Isolation
Force: Static
Per set: 1 min
Rest: 2 min

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Variations of Handboard Open Hand Grip

Isolation

Handboard Slope Hang

Forearms · Body weight

Advanced

Isolation

Handboard Half Crimp

Forearms · Wrist Flexors · Body weight

Advanced

Description

This exercise works on improving the strength and endurance of your hand and forearm muscles. It involves gripping and holding onto a hangboard with an open-handed grip for a set amount of time.

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How to do Handboard Open Hand Grip

01
Setup
Position yourself directly beneath a hangboard, ensuring it is securely mounted and at a height that allows you to fully extend your arms.
02
Setup
Grasp an appropriate edge or hold on the hangboard with an open-handed grip, meaning your fingers are extended and hooked over the edge, with your thumb relaxed and not wrapped around.
03
Engage your shoulder blades and core, then lift your feet off the ground, allowing your body to hang freely with arms fully extended but not locked out.
04
Maintain this isometric open-hand grip for the target duration, focusing on the tension in your forearms and wrist flexors.
05
After the set duration, carefully lower your feet back to the ground and release your grip from the hangboard.

Tips

Start with larger, more forgiving holds if you are new to hangboarding to gradually build grip strength and prevent injury.
Breathe deeply and consistently throughout the hold; holding your breath can increase blood pressure and reduce endurance.
Focus on active engagement of your fingers and forearms, imagining you are trying to "crush" the hold rather than just passively hanging.
Ensure your shoulders remain packed down and away from your ears to protect your rotator cuffs and maintain good posture during the hang.

Common mistakes

Sagging shoulders is a common error; actively depress your scapulae to keep your shoulders away from your ears, protecting your joints.
Using a full crimp grip instead of an open hand grip negates the specific forearm and finger flexor targeting; consciously keep your fingers extended and hooked, not bent sharply at the knuckles.
Rushing the release can strain finger tendons; always lower your feet to the ground before releasing your grip to unload your hands gradually.

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Questions

What muscles does Handboard Open Hand Grip work?

Handboard Open Hand Grip primarily targets Wrist Flexors.

Is Handboard Open Hand Grip good for beginners?

Handboard Open Hand Grip is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Handboard Open Hand Grip?

You need Body weight to perform Handboard Open Hand Grip. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Handboard Open Hand Grip?

Start with larger, more forgiving holds if you are new to hangboarding to gradually build grip strength and prevent injury. Breathe deeply and consistently throughout the hold; holding your breath can increase blood pressure and reduce endurance. Focus on active engagement of your fingers and forearms, imagining you are trying to "crush" the hold rather than just passively hanging. Ensure your shoulders remain packed down and away from your ears to protect your rotator cuffs and maintain good posture during the hang.

What are common mistakes when doing Handboard Open Hand Grip?

Sagging shoulders is a common error; actively depress your scapulae to keep your shoulders away from your ears, protecting your joints. Using a full crimp grip instead of an open hand grip negates the specific forearm and finger flexor targeting; consciously keep your fingers extended and hooked, not bent sharply at the knuckles. Rushing the release can strain finger tendons; always lower your feet to the ground before releasing your grip to unload your hands gradually.